Toe walks are a great exercise to do before you run to wake up and activate all the small muscles in your foot. This drill will strengthen the calf muscles and stretch the frequently shortened toe extensors.
It also helps improve your balance and the mobility of your ankles, which, in turn, is very helpful in preventing leg injuries.
How to do toe walks
Here's how to do the toe walk exercise correctly:
Stand tall with your feet hip-width apart
Lift your heels off the ground, balancing on the balls of your feet
Walk forward, making small steps on the balls of your feet, lifting your heels off of the ground, and balancing on your toes
Keep your knees straight but not fully locked whilst walking in as straight a line as possible.
Aim to walk for 30 seconds to 1 minute, repeating 3-5 times. You can increase the duration and distance as your strength and balance improve.
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This is one of the many exercises you'll find in our strength training program for runners.
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